Empire’s SBD Linear Powerlifting Program: Block 1

Jonah B.

In Block 1, the focus is on building a solid foundation with moderate intensity and volume. 

This block sets the stage for progressive intensity increases in subsequent blocks, ensuring proper technique and muscle adaptation.

Increase or decrease the percentage by 5 when necessary. In the spots with no percentage pick your own weight. If the reps column is empty then go to failure.￼

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Week 1

Week 2

Week 3

Week 4

Belt Squat

Leg Extension

Bench Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Squat and Bench

Banded or Chained Bench Press

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Bicep Curl (EZ Bar)

Tricep Kickback

Bench and Pump work

Leg Press

Hip Thrust (Barbell)

Hammer Curl (Cable)

Chest Press (Machine)

Lat Pulldown

Seated Row (Cable)

Deadlift and Bench

1 reviews for Empire’s SBD Linear Powerlifting Program: Block 1

Jonah B.